201223

Verdant CrossFit, Verdant CrossFit North – CrossFit

KBs: Metcon (Weight)

10 EMOM

Odd: 4 Snatch R + 4 Jerk R 53/35

Even: 4 Snatch L + 4 Jerk L

WoD: Metcon (Time)

2 Rounds

250M Row

15 Toes to Bar

*5 Min Cap
RX+ = 12 Toe to Ring + 4 Muscle-Up

HOME: Metcon (Time)

Warm Up

3:00

12 Object Deadlifts

9 Half Burpees

6 Push Ups

10 EMOM

Odd: 12 Object Sumo Deadlift High Pull

Even: 10 Object Push press R/L or 15 Double arm

Metcon

For Time:

3 Rounds

50 Double unders/ Object Hops

15 V- Ups